Nutrient Rich Lentil Stew

lentilsLentils are legumes, making them great for your heart. Studies have shown that people with diets rich in legumes show an 82% reduction in their risk of heart disease. That barely scratches the surface as far as the health benefits of lentils are concerned. Lentils have been listed as a superfood for a number of reasons. Lentils are:

  • they are not lacking any amino acids and are a complete protein.
  • low in fat and high in “good carbs”.
  • a great source of iron, providing increased energy.
  • full of cholesterol lowering soluble fiber.
  • known for helping to stabilize blood sugar.
  • high in dietary fiber.

Ingredients:
1 large onion, chopped
4 large garlic cloves, chopped
1 Tbls minced peeled fresh ginger
1 Tbls cumin seeds, chopped, or 2 tablespoons ground cumin
1 tsp mustard seeds or 1/2 teaspoon dry mustard
1 Lb lentils
6 Cup water
6 plum tomatoes, chopped
3 zucchini, cut into 1-inch rounds
for taste zucchini, cut into 1-inch rounds

Instructions:
Heat oil in heavy large pot over medium-high heat. Add onion, garlic and ginger and sauté until tender, about 10 minutes. Mix in cumin and mustard and stir 2 minutes. Add next 4 ingredients; bring to boil. Reduce heat to medium-low and simmer until lentils are tender, about 45 minutes or less (Can be prepared 3 days ahead. Cover and refrigerate. Bring to simmer over medium heat, adding more water as necessary to thin to desired consistency, before serving.)Top with cilantro.

Nutritional Information:
Per serving: calories, 320; fat, 4 g; sodium, 18 mg; cholesterol, 0 mg

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